November 2nd Half Lessons Learned

My journey to Earth moon status in the Half Fanatics running club continued in November.  After completing 3 halfs in 8 days in Santa Barbara, Malibu and Fountain Valley, I had a short week to recover and fit in tri training per my 70.3 schedule for week 2.

I was able to squeeze in 42 out of the required 50 easy bike miles over 3 days but not a swim.  I decided I usually swim double the distance required on a weekly basis so taking a week off wasn't going to matter much and I could make it up next week for recovery. I decided not to run at all after Fountain Valley until the triple halfs.  It worked well because I could tell my legs were fresh as soon as I started to run on Turkey Day 1.  I took my usual Sport Legs dosage to help manage lactic acid during each race and prepared my post race Recoverite drink for immediate protein for muscle repair. I wore my CW-X compression tights every day and wore calf compressions otherwise.

The Run Turkey Run triple event was in Carmichael, CA near Sacramento along the American River.  I had no idea how beautiful this area was and the colors were just gorgeous!  I ate pasta instead of turkey on Thanksgiving and Day 1 was a super success without any GI issues!  My legs felt fresh and loved my CW-X compression tights.  I took an icebath soon after the run to prepare for the next day. Race #4 was a complete success! Running 13.5 miles didn't bother me at all. I stayed with the 10 minute run/ 1 minute walk rhythm sporatically because I kept missing the alarm to walk and I felt really good too.

On Day 2, race #5, we ran the opposite direction along the American River.  It was a little more hilly but not as colorfully scenic.  I soon felt a lot of tightness in my lower back about midway through the run.  I usually use the jacuzzi before bed but our hotel didn't have one. I didn't realize how much this helped me relax.  I learned about leg drains after a long run to freshen the blood flow and it helped my back to lay flat on the ground immediately after the run.  However, I was thankful the race director gave me her room key to use her hotel's jacuzzi after Day 2.  I used a heating pad throughout the night to continue relaxing my back muscles as well.  Never again will I assume the hotel has a jacuzzi! So glad I brought all my "after run" gadgets for "just in case" scenarios.

 

 



leg drain for fresh blood flow!

Day 3, race #6, went much better than I expected.  My back had loosened up and Marcus joined me on my last half marathon. I stayed with the 10 minute run, 1 minute walk plan pretty close this time because I was definitely feeling extra weight in my legs. I recognized that I really enjoy running in cool weather because I can focus on the journey and the environment.  Overheating really takes the joy out of running for me and I don't see much of the journey when I'm cranky or pushing for speed so honestly I can't see myself racing in the Vineman series with the 90 degree heat during the run portion. My son joined our run with about 3 miles remaining and we arrived at the finishline to see 7 of Marcus's family members there to greet us! It was a great way to finish my journey to Earth status! On the way home, we were excited to see wild Turkey crossing the street! 

In total, I ran 40.37 miles in three days and 39.91 in the previous 8 days for a total of  80.28 miles during 6 halfs in 16 days.  I am happy that my brain has accepted that I really could run a full marathon again and survive without too much pain.  I just had such a bad experience running my first full marathon in 2011 that I needed something special to get me through that barrier and running 3 halfs in 3 days cured me! I also think finding the Galloway run/walk pattern that fits you best can really help recovery.

 

 

I think I've crossed over the 26.2 barrier now... thinking a full marathon is in the near future again.



Santa Barbara, Malibu, Fishbowl, RunTurkeyRun day 1, day 2, day 3


 

 My last week of November was dedicated to "easy".  The coves have dropped to the lower 60's in water temperature now so although cold at first, it really helps reduce swelling so I swam over 4 miles throughout the week.  I did lower mileage on the bike and added some spin classes to amp up my bike mileage near the end of the month.  I didn't start running again until the 4th day but did the total 15 mile minimum requirement per week 3's IM schedule.  December is basically a training month with no events scheduled so I will just start ramping up all my mileage to improve my baseline in each discipline.  I'm excited our club has joined USAT National Club Challenge Dec 1 - Feb 28.  I'm on T1 and this really helps motivate me to keep up the high mileage to help out my team.  There are prizes for a variety of things.  Maybe I can podium in my age group since time is not a factor!  AHHH a new goal! As of today, I'm in 5th place out of 56 in the National competition for age groupers 45-49 but it's only been 2 days!

 

 

TOTAL MONTHLY MILES: 331.97

SWIM: 24,497 yards or 13.92 miles

BIKE: 244.87 miles

RUN: 102.75 miles

TOTAL MONTHLY HOURS: 56

AVERAGE WEEKLY HOURS: 14